Air Fryer Chicken Meal Prep is a convenient and healthy way to prepare meals for the week. Juicy, perfectly cooked chicken breasts are paired with roasted vegetables and quinoa for a balanced and nutritious option that’s ready to go.
Recipe
Ingredients (Serves 4):
- For the chicken:
- 2 large chicken breasts
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp dried oregano
- 1/4 tsp black pepper
- 1/2 tsp salt
- For the vegetables:
- 2 cups broccoli florets
- 1 cup sliced bell peppers
- 1 zucchini, sliced
- 1 tbsp olive oil
- Salt and pepper to taste
- For the grain base:
- 1 cup cooked quinoa or brown rice
Preparation Instructions:
- Prepare the chicken:
- Preheat the air fryer to 375°F (190°C).
- Rub the chicken breasts with olive oil and season with garlic powder, paprika, oregano, black pepper, and salt.
- Place the chicken in the air fryer basket and cook for 12-15 minutes, flipping halfway through, until the internal temperature reaches 165°F (74°C). Let the chicken rest for 5 minutes before slicing.
- Roast the vegetables:
- Toss the vegetables with olive oil, salt, and pepper.
- Cook in the air fryer at 375°F (190°C) for 10-12 minutes, shaking the basket halfway through, until tender and slightly charred.
- Assemble the meal prep containers:
- Divide the cooked quinoa or brown rice among four meal prep containers.
- Add sliced chicken and roasted vegetables to each container.
- Store and reheat:
- Cover and store in the refrigerator for up to 4 days. Reheat in the microwave or air fryer before serving.
Preparation Time
- Prep time: 10 minutes
- Cook time: 25 minutes
- Total time: 35 minutes
Nutritional Breakdown (Per Serving):
- Calories: 320 kcal
- Protein: 30g
- Fat: 10g
- Saturated Fat: 2g
- Carbohydrates: 28g
- Sugar: 4g
- Sodium: 400mg
Key Notes
- Use any preferred grains like farro or couscous for variety.
- Customize the vegetables with seasonal options or favorites.
- Add a drizzle of hummus or a dollop of Greek yogurt for extra flavor.
Enjoy the easy and nutritious “Air Fryer Chicken Meal Prep,” perfect for busy weeks! 😊